People are always looking for ways to lose weight fast. Unfortunately, popular fad diets and "quick" weight loss methods generally don't work as planned. Many times, the quick way is not the right way, and most people end up gaining weight again.
The fact is that weight loss, while a unique and individual experience for everyone, generally takes time. It requires permanent lifestyle changes that are focused on improving overall health. This is why many quick fixes don't work. If they are not continuous habits, the weight will come back on its way.
But this does not mean that it is impossible to lose weight at a fast rate in a healthy way. All this means is that to maintain those results, you must continue to engage in those new habits. For this to work, your quick weight loss methods must be sustainable and medically healthy.
3 proven ways to lose weight fast
Still, this is easier said than done. With so many options and information available, it is difficult to know where to start and how to get the best results. To help you, this is the way science explains some proven ways to lose weight fast.
1. Plan very well the steps to take
Planning is crucial to ensure effective and healthy weight loss. Many people make the mistake of believing that weight loss is an easy subject and not a complex one. It's probably about calories, right? You just have to burn more calories than you consume, right?
Unfortunately, this is not how it works. Each human body is unique and has its own way of handling food processing, calorie burning, and other endeavors. Also, some bad habits that arise from lack of planning can completely stop progress. Here are some areas to keep in mind.
A. Metabolic rate
The metabolic rate is quite important. Determine how adept your body is at converting food into calories and then into energy for the body to burn. Blindly cutting calories and ending up with a serious deficit is very bad for the body.
This act slows down your metabolism and puts it into starvation mode, causing your body to accumulate and store fat. On top of that, doing so will also mean that you are not getting the necessary amount of nutrients to start with, which will actually slow down your metabolism as your body struggles to make up for what it lacks.
B. Calorie intake
The number of calories you need to eat to achieve your goals is often an exact science. It's all about figuring out what their needs are so you can find the right figure. This is based on things like your weight, activity levels, and any health conditions you have that could be a hindrance.
We talked about this briefly when we looked at metabolic rates, but consuming fewer calories is bad for you and can actually lead to greater weight gain. You should never consume less than 1,200 calories in a single day, no matter how much weight you want to lose.
At the same time, not planning or tracking your calories at all and going over your limit means that you will never lose weight. It's about finding the right balance.
C. Eat thoroughly
When you don't plan your meals, you don't have a set time to sit down and focus on nothing but eating. It also means a hastier effort to find easy-to-make foods (which are often not very healthy).
If you tend to eat in a hurry, chances are you'll end up not realizing what you're eating. You will have fries to sit in front of the TV. Or you will pick up a hamburger to eat while running downtown.
It is best to sit at a table while you eat and focus on the food you have on hand. Try not to do anything at the same time that it could distract you and cause you to overeat. Chew slowly so you have time to register when you fill up. Planning meals in advance will also allow you to select foods made with healthy nutrients, obviously more positive for you.
Diet is the most important part of losing weight. Skip fad diets, restrictive meal plans, and expensive (and dangerous) meal replacement shakes. Instead, opt for sustainable diet changes that will make you happy to stay on track for the rest of your life. Here are some places to start.
A. Reduce portions to lose weight fast
Cutting your portions in half will give you plenty of room for maneuver. It can be difficult, but you eat more slowly and you will feel full much faster. You can also drink a glass of water before and after your meal to improve fullness.
B. Be smart about carbohydrates
You need to eat carbohydrates for energy, fiber, and satiety. But you have to pick and choose correctly. Opt for carbohydrate options with low glycemic index numbers. Whole grains are much better than refined ones, for example, in terms of nutritional value.
C. Eat lean protein
Protein increases your body's ability to burn calories, as your body expends more